JawD's Journal (III)

[JawD]

A long long time ago………….

Started training a couple of years ago. Joined my local gym and just generally “went”. Usually a few times per week. Doing a little cardio and usually 3 sets of 8 reps of each machine they had. Not really touching many free weights. This kind of went on for a few months. Then I looked around the net, found DF and read a little but mainly continued as I was.

In 2003 I started taking more interest, started looking more at my diet cut out 2 of my 3 bowl of cereal a day, cut out chocolate and most of the takeaways, cut out the pasties and started to cut down of processed foods. Its absolutely amazing when you think you eat fairly healthily, you research it and you see what you really have been eating!

Wow!

So, you can see the first steps of this next stage in my first journal:-

http://www.discussfitness.com/forums/showthread.php?t=14492

So, then on to this year. Like most, my interest snowballed, I wanted more information and I started asking more questions. This is when this site really became invaluable. I started the Max OT routine which was a great thing and got me well on my way. This then took me to my next journal:-

http://www.discussfitness.com/forums/showthread.php?t=16659

So here we are. Trouble is with more information comes more questions. I probably know a 10th of the stuff most of the people on here do, but a 1000 times more than I did a year ago! Now Ive swapped it all again for the next stage!

I only really consider this year as REALLY training. Prior to this Ive been going to the gym but doing so many things wrong. Like so many people there to be blunt about it. But, it’s a fitness gym, and that’s what you expect I guess.

So, this is my new journal. I’m not going to be writing down each training day. But I will show what I’m doing, where I’m going and whats confusing me today! I know for a fact that many people will be looking around and are so unsure and almost bewildered by all the stuff that’s posted. So much to take in. So, I hope that my journal might even help a few newbies, who afterall, is where I was not long ago and really am not that far from…..

Oh, I’m going to also section my journal and update some pages as well as add new ones.

[JawD]

Pics Bit

Ok, here are my before pics, I'll prob add more as time goes on and link them here.

http://www.discussfitness.com/forums/showthread.php?t=16631

[JawD]

Diet

At the moment I'm still trying to burn fat. I still have too much around my waist. everywhere else is pretty much ok. Just not there. So, I'm eating 1800 - 2200 per day. I aim to eat around 1g of Protien per lean body weight lb. So, at the moment that is around 160g per day (640cals). As I base my food on 2000 cals per day, thats 32%. I go for 50% carbs, so thats 1000 cals or 250g per day. That leaves 360cals for fat or 40g.

Currently loosing around 1lb per week. In order to try and increase that a little, I'm changing my weekly routine. See below for that. Hopefully some of this may help others, but this is a list of many of the things I eat each month. Feel free to comment (in fact please do!).


Protiens

Tuna in springwater or brine - Per Tin P33g C0g F0.7g (sat 0.3g)
Chicken & Garlic Pack - Per Breast P21g C2.9g F11g (sat 2.9g)
chicken breast fillets - Per Fillet P37g C0 F2.5g (sat 1.5g)
Salmon
Sardines in Tomato - Per Tin P19g C1.6g F11.9g (sat 3.3g)
Eggs Poached / scrambled
Lean Beef Steak Mince - Per 100g P23g C0g F8g (sat 3g)
Cottage Cheese - Per 50g P7g C1.5g (s 1.5g) F0.1g



Carbs

French Toast / Rice Cakes / Dutch Crisp Bread / Ryvitta
(I have 1 or 2 of these a day as a snack and all average around:-
P1g C6g F0.2g)
Weetabix Cereal - Per 3 Biscuits P7g C40g (s 3g) F1.2g
Oats - Per 50g P6g C30g (s 0.7g) F4g

Veg! I eat mainly tomatoes, brocholli, Onions, Peppers, and I eat them each day


Fats

Currently I'm trying to get my fats from (if not above)

Brazil Nuts
Peanut Butter
Fish

I should also add I eat each day
1 Apple, 2 Carrots, 1 Yoghurt (greek natural P10g C5g F0)

[JawD]

Suppliments

Lean System 7
Whey Protien Shake

Now at the moment the shake gives me 24g Protien and maybe 1g Carbs plus what I get from the skimmed milk. I chose a low carb shake as it was originally my carb intake I was struggling with (excessive). I'm looking to change this soon when this one runs out.

15/03/04

Ok, thats me out and Ive changed over. Though expensive, I wanted to use creatine to boost my results for a while. My thought was to continue with the protien and add creatine. Prob do this until finish the tub then just run with protien for a month then back on the creatine and so on.

To start with I just want a straight forward tub which includes the carbs for delivery. When I see how I get on with it I'll prob change to buying seperates (also to save money!).

So, from today I'm using the following:-

Cell-Tech (Creatine)
Nitro-Tech (Protien)

For the record, Ive had the above Protien that was made by Schwarz and before that I used to use Maximuscle Protien. Both were nice tasting. The nitro-tech strawberry sucks! Sorry but its awful, with water or skimmed milk. so I'm hoping to get through this then maybe go back to the one I was using!

(Damn me for changing!)

16/03/04

The Cell-Tech is fine. Taste is ok but does leave you feeling bloated for a while afterwards. Otherwise no probs. I simplyt can't drink that Nitro-Tech. Gonna give it to a friend who sometimes trains with me to see if he can use it rather than go to waste. Have to bite the bullet and go back to one Ive already used.

29/03/04

The Cell-Tech is good, but expensive. Once finished the tub I will look into getting separates. Creatine and maybe mix with fruit juice. For Protien Ive went for OptimumWhey which tastes good and I picked it up over the net at a good price for a 5lb tub.

[JawD]

Training Routine

Weekly Split

Mon - Back, Traps, Bicep
Tue - Rest or Cardio
Wed - Legs & Shoulders
Thu - Rest or Cardio
Fri - Chest & Triceps
Sat - Cardio
Sun - Rest or Cardio

Note 1 - Rotate each day eg Back, Traps & Bicep next time is Bicep, Traps, Back etc
Note 2 - 3 Day split once per week
Note 3 - 2 Cardio days per week, one on saturday and one chosen from one of the other days shown

Type of Training

After Max OT and numerous other readings I started making things too complicated for myself and turned myself in knots! So, its back to basics with this routine. The deal is 6 - 10 reps per set for everything. As soon as I can do 10 reps, I bump up the weight one step. I Must be able to do at least 6 at that weight. I hope this method will help burn calories, increase strength and achieve hypertrophy.

This has now changed! Read on further for my new thoughts...

[atherjen]

Wow, looks like you have everything well planned out!! Best of luck with everything!

[JawD]

Cheers! Its just me tring to organise myself

[JawD]

Training Schedule

This has now been updated. Read to later post for latest routine.

Note that I always start a routine with warmup sets as follows:-

2 x 10reps @ 50%
2 x 10 reps @ 75%

Day 1

Back & Biceps

Wide Grip Pulldows 3 x 6-10
Grip Pulldowns 2 x 6-10

One from:-
Pull-ups 2 x 6-10
Bent Over Rows 2 x 6-10

One from:-
Lever Rows 2 x 6-10
DB Lying Incline Bench Rows 2 x 6-10

One from:-
Good Mornings 2 x 6-10
Back Extentions 2 x 6-10
Deadlifts 2 x 6-10

One from:-
Shrugs 2 x 6-10
Upright rows 2 x 6-10

Biceps

Barbell Curls 2 x 6-10
Alt Dumbell Curls 2 x 6-10

One From:-
Hammer Curls 2 x 6-10
Preacher Curls 2 x 6-10


Day 2 - Legs & Shoulders

One From:-
Squats 3 x 6-10
Hack Squats 3 x 6-10

One From:-
Leg Press 2 x 6-10
Leg Extention 2 x 6-10

One From:-
Lunges 2 x 6-10
Leg Curls 2 x 6-10

Two From:-
Calf Press 2 x 8-10
Calf Raise 2 x 8-10
One Leg Calf Raise 2 x 8-10

Shoulders

Military Press 2 x 6-10
DB Shoulder Press 2 x 6-10

One from
DB Lateral Raise
DB Bent over lateral raise


Day 3 - Chest & Triceps

One from:-
BB Bench Press - 3 x 6-10
DB Bench Press - 3 x 6-10

One from:-
BB Incline Press - 2 x 6-10
DB Incline Press - 2 x 6-10

One from:-
Chest Dips 2 x 6-10

Tricep

Dont really give myself options on this and always do:-

Skullcrushers 2 x 6-10
Tricep Pushdowns 2 x 6-10

Then maybe one from:-
Behind Neck DB Press 2 x 6-10
Tricep Dips 2 x 6-10


In addition to this I do cardio on two other days. On each cardio day I also do my abs as follows:-

One from:-
Seated Machine Crunch 2 x 8-10
Weighted Cable Crunch 2 x 8-10

2 x 15 Crunch

2 x 10 Leg Raise

[JawD]

Cardio Training

Ok, I'm pushing the HIIT thing so to speak. I'm trying to do cardio twice a week but its usually 1-2 times per week on my non lifting days. As I'm wanting to track my progression to a point I'll update this more with how I'm doing. Also, my lifting nights I look forward to, cardio night I need a bit of a kick up the butt.

So last night I done the following:-

Stationary Bike -
Level 6 - 1 min warm up - 75rpm
Level 7 - 1 min warm up - 70rpm
Level 7 - 30sec Sprint - 115rpm x 4
Level 7 - 30sec Steady - 70rpm x 4
Level 6 - 1 min cool down - 70rpm

Cross Trainer
Level 7 - 5min steady

That was it! I was knackered! I sometimes do a 45min spinning class, but this had me wrecked so quickly! But thats the idea I guess! I'm doing again on saturday but aim to add 1 min more on the bike.


UPDATE 29/03/04

Ok. I had a session with a trainer at the gym. He gave me a new programme for my cardio and I'm much more comfortable with it. I still think it will give me the effect of HIIT so here goes:-

Treadmill - 5 Min Fast pace walk
Bike - Set for 20 mins
2 Min Level 4 70-80rpm
1 Min Level 5 70-80rpm
1 Min Level 6 70-80rpm
1 Min Level 7 70-80rpm
1 Min Level 8 70-80rpm
Drop back to level 5 and repeat for total of 4 times (lvl5-8)
This should bring me to last two minutes where I do:-
1 Min Level 9 70-80rpm
1 Min Level 10 70-80rpm

From experience, the last two mins I usually maintain 65rpm but its hard!

Treadmill - 5 Min Walk to cooldown

[atherjen]

Your workouts are looking great!! Keep it up! :

[JawD]

Cheers! I'm settling well into my new routine. My only prob is that I dont feel like I'm lifting enough. I'm doing cardio twice per week and weights over a three day split. I was doing a four day split. Even though each day is now 15mins longer (so I'm training same length of time over the week), I cant help but feel I'm missing out. But I keep telling myself the rest days will be helping me as much as the lifting days!

[JawD]

UPDATED ROUTINE - MARCH 2004

So, after MaxOT and my own tweaked version I still had one bugbear. I felt at times on a three day split that each muscle group once per week wasnt enough. Sometimes frustrated with it although I have had results. So, I'm keeping with 3 days lifting 2 days cardio 2 days rest, but I've changed the split. Its works like this:-

Week 1

Day A - Chest, Back, Biceps
Day B - Legs, Shoulders, Triceps
Day C - Chest, Back, Biceps

Week 2

Day A - Legs, Shoulders, Triceps
Day B - Chest, Back, Biceps
Day C - Legs, Shoulders, Triceps

and so on. On my cardio days I finish with my ab routine. I dont concentrate too much on abs as I get alot of core gains from also doing other routines. I'm aiming for around 6 sets for smaller muscle groups and 9 sets for larger ones. Reps are mainly 6-10. Ive added bench dips to my tricep routine though I'll post the routine below soon.